{"id":2125,"date":"2009-06-22T17:30:06","date_gmt":"2009-06-22T16:30:06","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=2125"},"modified":"2018-10-15T05:30:13","modified_gmt":"2018-10-15T04:30:13","slug":"oui-jai-teste-la-methode-michigan","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/oui-jai-teste-la-methode-michigan-2125.html","title":{"rendered":"Oui, j&rsquo;ai test\u00e9 la m\u00e9thode Michigan"},"content":{"rendered":"<p>La semaine derni\u00e8re, je vous avais pr\u00e9sent\u00e9 <a href=\"https:\/\/www.wanarun.net\/blog\/fractionne-panache-cest-quoi-lentrainement-hybride-2067.html\">l&rsquo;entra\u00eenement hybride (m\u00e9thode Michigan) <\/a>coming from the USA. Et bien, pour vous montrer, s&rsquo;il en \u00e9tait encore besoin, qu&rsquo;\u00e0 Wanarun, on est en permanence aux petits soins pour nos toujours plus nombreux lecteurs, j&rsquo;ai d\u00e9cid\u00e9 de tester moi-m\u00eame cette m\u00e9thode d&rsquo;entra\u00eenement. Et oui, je tiens \u00e0 mes lecteurs et je ne veux pas qu&rsquo;ils fassent n&rsquo;importe quoi. Les lecteurs, moins nombreux, de <a href=\"http:\/\/fredbros.blogspot.com\">mon blog perso <\/a>ont eu la primeur de ce test.<\/p>\n<p>J&rsquo;ai &#8211; bien entendu, maintenant vous me connaissez, vous savez que je suis excessif en tout &#8211;\u00a0choisi la version longue dans son option rapide (i.e. : les s\u00e9quences tempo, je les ai faites sur la base de mon meilleur temps au 10 et non au marathon). Je rappelle, si besoin \u00e9tait, que c&rsquo;est une s\u00e9ance en continu sans r\u00e9cup entre les s\u00e9quences. Comme je suis un runner \u00e0 l&rsquo;ancienne, sans e-running gadget, j&rsquo;ai converti les distances en temps.<\/p>\n<p>La s\u00e9ance donc : 20 minutes d&rsquo;un paisible \u00e9chauffement et c&rsquo;est parti : 6 minutes \u00e0 15 km\/h (mon temps au 5 km) &#8211; 12 minutes \u00e0 14 km\/h (mon temps au 10 km) &#8211; 5 minutes \u00e0 15 &#8211; 12 minutes \u00e0 14 &#8211; 3 minutes \u00e0 15 &#8211; 12 minutes \u00e0 14 &#8211; 400 m au sprint et &#8230; 1 km innattendu en r\u00e9cup d\u00fb \u00e0 une mauvaise addition de minutes (Fred, va falloir r\u00e9viser tes additions). Ce qui revient, en gros, \u00e0 courir, comme en comp\u00e9tition,\u00a0un peu plus que ma distance pr\u00e9f\u00e9r\u00e9e (le 10 km &#8211; <a href=\"https:\/\/www.wanarun.net\/blog\/sport-de-jeunes-1937.html\">voir ici<\/a>) avec un p &#8230; minuscule tout en acc\u00e9l\u00e9rant sur 3 s\u00e9quences assez longues.<\/p>\n<p>Une s\u00e9ance tr\u00e8s difficile et je comprends mieux pourquoi elle n&rsquo;est recommand\u00e9e qu&rsquo;une fois par mois. Le premier \u00ab\u00a05\u00a0\u00bb fut un jeu d&rsquo;enfant, c&rsquo;est ma sp\u00e9cialit\u00e9 de partir tr\u00e8s vite &#8211; trop vite &#8211; sur le 10. Le suivant un peu moins, le dernier encore moins, heureusement qu&rsquo;il ne durait que 3 minutes. Quant au sprint final, il n&rsquo;eut de sprint que l&rsquo;impression &#8230;<\/p>\n<p>Bref, une s\u00e9ance franchement pas \u00e9vidente mais cens\u00e9e d\u00e9velopper \u00e0 la fois puissance et vitesse. Je pense que je la referai certainement dans un mois mais dans une option \u00ab\u00a0lente\u00a0\u00bb en rempla\u00e7ant les s\u00e9quences 10 par des s\u00e9quences marathon \u00e0 12 \u00e0 l&rsquo;heure. Parce que l\u00e0, moi qui adooooooore le 10km et qui en fait le moins possible sauf pour faire plaisirs \u00e0 mes <a href=\"http:\/\/accellois.athle.com\">camarades de club<\/a>, j&rsquo;ai eu finalement droit \u00e0 une s\u00e9ance de rattrapage pour le dernier 10 de la saison o\u00f9 je me suis l\u00e2chement d\u00e9bin\u00e9. Puni par l\u00e0 o\u00f9\u00a0j&rsquo;ai p\u00each\u00e9 \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/oui-jai-teste-la-methode-michigan-2125.html\"><img width=\"150\" src=\"\" class=\"alignleft wp-post-image tfe\" alt=\"\" title=\"\" \/><\/a><p>O\u00f9 l&rsquo;auteur &#8211; que ne ferait-il pas pour ses lecteurs assidus ! &#8211; d\u00e9cide de mouiller son maillot et de tester les m\u00e9thodes d&rsquo;entra\u00eenement qu&rsquo;il promeut sur Wanarun &#8230; <\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[73,258,260,229,204,251,259,187,133,90],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Oui, j&#039;ai test\u00e9 la m\u00e9thode Michigan<\/title>\n<meta name=\"description\" content=\"O\u00f9 l&#039;auteur - que ne ferait-il pas pour ses lecteurs assidus ! - d\u00e9cide de mouiller son maillot et de tester les m\u00e9thodes d&#039;entra\u00eenement qu&#039;il promeut sur Wanarun ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.wanarun.net\/blog\/oui-jai-teste-la-methode-michigan-2125.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Oui, j&#039;ai test\u00e9 la m\u00e9thode Michigan\" \/>\n<meta property=\"og:description\" content=\"O\u00f9 l&#039;auteur - que ne ferait-il pas pour ses lecteurs assidus ! - d\u00e9cide de mouiller son maillot et de tester les m\u00e9thodes d&#039;entra\u00eenement qu&#039;il promeut sur Wanarun ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.wanarun.net\/blog\/oui-jai-teste-la-methode-michigan-2125.html\" \/>\n<meta property=\"og:site_name\" content=\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/wanarun\/\" \/>\n<meta property=\"article:published_time\" content=\"2009-06-22T16:30:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-10-15T04:30:13+00:00\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"fredbros\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\",\"name\":\"Wanarun\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"sameAs\":[\"https:\/\/www.instagram.com\/wanarunnet\/\",\"https:\/\/www.youtube.com\/user\/wanarunnet\",\"https:\/\/www.facebook.com\/wanarun\/\",\"https:\/\/twitter.com\/wanarun\"],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"contentUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"width\":1196,\"height\":1082,\"caption\":\"Wanarun\"},\"image\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"name\":\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\",\"description\":\"Informations, remarques, avis, conseils sur la course \u00e0 pied.\",\"publisher\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.wanarun.net\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/oui-jai-teste-la-methode-michigan-2125.html#webpage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/oui-jai-teste-la-methode-michigan-2125.html\",\"name\":\"Oui, j'ai test\u00e9 la m\u00e9thode Michigan\",\"isPartOf\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\"},\"datePublished\":\"2009-06-22T16:30:06+00:00\",\"dateModified\":\"2018-10-15T04:30:13+00:00\",\"description\":\"O\u00f9 l'auteur - que ne ferait-il pas pour ses lecteurs assidus ! 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